Cable Neck Extension (with belt)

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Cable Neck Extension (with belt)

Instructions

Preparation

Sit on bench facing low pulley. Place latched belt on low pulley cable by attaching carabiner on belt buckle. Place head in belt loop. With belt above ears, clamp belt snugly around head by tightly gripping ends close to forehead. Place other hand or forearm on lower thighs for support.

Execution

Pull head up and back by hyperextending neck. Return by bending neck forward until chin touches upper chest. Repeat.

Comments

Use neck to pull belt rather than allowing hand to assist. Keep clinched grip on belt against forehead throughout movement. Woven cotton or cloth belts tend to slip less, particularly on bald head. If belt slips from head, place small towel between belt and head.
 
Cable carabiner slips to one side on square buckles and stresses belts structural integrity under heavy loads. Rounded buckle is more ideal since it provides more even stress on belt. Belts not made specifically for weight training may cause injury if they fail under load in which they were not designed.
 
Exercise can also be performed off of rack with belt, nylon rope, and plate holder from wrist roller. Nylon rope offers less friction on smooth rounded fixed surface. Alternatively, non-nylon ropes can be used off of revolving barbell sleeve on smith machine. See Cable Neck Extension with belt and rope.

Classification

 Utility: Basic or Auxiliary
 Mechanics: Isolated
 Force: Pull

Muscles

Target

Synergists

Stabilizers

Antagonist Stabilizers

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